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Old 06-04-2013, 10:23 PM   #671
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Squat Day
-Heavy Squat
I will still be using the T-baggins squat protocol. Although I am toying with doing week 3 first, week 1 second and week 2 3rd. Giving it a true H/L/M approach over a 3 week period.

-Rep Squat
Probably using 50%ish of the top set for reps. 8-15 reps would be the target

-RDL
3 sets of 12-15. Focusing on form, not weight.

-decline crunch

Dead/Power Clean Day

-Power Clean
still using the 5/3/1 approach. It seems to be working.

-Deadlift
Right now I am thinking of pulling for a heavy single or a triple, rotating every other week. Open to suggestions here. I will be warmed up from the Power cleans, so I will pretty much just get after it.

-Jump Squat
Hoping to learn to keep tightness at the bottom and explosiveness. I will be doing 3-4 sets of 2-5 reps.

-some sort of ab movement



Well that's it. I hope that makes sense. I will be implementing these changes either next week or next cycle. Still not sure. Feel free to leave me some feedback if you want or just tell me I suck at life. One thing I would like to point out is that I am intentionally squating more. I've heard you guys say time and time again if you want to improve your squat, squat more. So I'm taking that to heart.
Bumpity bump bump
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I am not a powerlifter nor am I a bodybuilder. I just want to be big and strong.
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Old 06-04-2013, 10:40 PM   #672
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Default 6/4/13 Cycle 14 Week 1 Bench Press

Bench
205x5
237.5x5
270x7 (Goalx5) Rep PR

CGBP
185x8,195x8,210x6

DB Rows
85x10x3

Mini Band Face Pulls 15x3

Seated overhead tricep extenstion (tricep bar)
90x12,10, 80x10

BB Curl
50x15x3

Overall Workout Grade: A

Notes:
Pretty Solid session. Hit a weight for reps PR on the bench press. The bar speed really slowed on the last rep, but it wasn't what I would classify as a grinder.



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Zdravko Veselin Gaeta

I am not a powerlifter nor am I a bodybuilder. I just want to be big and strong.
Quote:
[Today 05:50 PM] BendtheBar: Write that quote down
[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
Make gains, not excuses.

Last edited by BigJosh; 06-04-2013 at 11:19 PM.
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Old 06-05-2013, 09:53 AM   #673
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Definitely, the number 1 priority is to squat more. The trick is to get the volume just right, which is usually trial and error. Mixing up heavy and rep work works for me, so I hope it works for you. As long as your plan is something different, it has good potential to work.

I am not sure if doing work sets of cleans before deads will pay off. What has worked well for me is to do 3 sets of light squats to warm up before deads, and then pull. I then do my light squat day after deads. Deads actually warms me up well for squats and I just love doing them after. They always feel easy and good. Perhaps doing cleans on its own day and then do your light squats after deads will work. I am just saying because it works for me.

I also cannot see the vid as it says it is private

However, It's so nice to see your bench is as stronger(er) as ever Do you ever get spots or liftoffs?
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Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
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Bench: 300 lbs
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Old 06-05-2013, 09:55 AM   #674
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Great work Josh! Congrats on the PR! You need to change the setting on your vid to "public" so we can see it ! Smash on!!!!!!
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Old 06-05-2013, 10:15 AM   #675
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Originally Posted by Squatter View Post
Definitely, the number 1 priority is to squat more. The trick is to get the volume just right, which is usually trial and error. Mixing up heavy and rep work works for me, so I hope it works for you. As long as your plan is something different, it has good potential to work.

I am not sure if doing work sets of cleans before deads will pay off. What has worked well for me is to do 3 sets of light squats to warm up before deads, and then pull. I then do my light squat day after deads. Deads actually warms me up well for squats and I just love doing them after. They always feel easy and good. Perhaps doing cleans on its own day and then do your light squats after deads will work. I am just saying because it works for me.

I also cannot see the vid as it says it is private

However, It's so nice to see your bench is as stronger(er) as ever Do you ever get spots or liftoffs?
Thanks for the squat feedback. Squatting more is exactly what I plan on doing.
As far as the cleans are concerned, where would you recommend I program them in? Add a 5th day to my program?
Sorry About the vid, I changed it, so hopefully it works now.
Thanks for the feedback!
Quote:
Originally Posted by Hunterace View Post
Great work Josh! Congrats on the PR! You need to change the setting on your vid to "public" so we can see it ! Smash on!!!!!!
Thanks Jay. I changed the vid setting to "unlisted". Is it working now?
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Zdravko Veselin Gaeta

I am not a powerlifter nor am I a bodybuilder. I just want to be big and strong.
Quote:
[Today 05:50 PM] BendtheBar: Write that quote down
[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
Make gains, not excuses.
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Old 06-05-2013, 10:20 AM   #676
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It's hard to say. 5 days sounds a bit much. Maybe just do OHP as an assistance lift somewhere and do cleans as a substitute on OHP day.
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Meet PR's: (May 2014)
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

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Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
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Old 06-05-2013, 10:24 AM   #677
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Originally Posted by Squatter View Post
It's hard to say. 5 days sounds a bit much. Maybe just do OHP as an assistance lift somewhere and do cleans as a substitute on OHP day.
That is an interesting idea. I will have to ponder that one for a bit.
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Zdravko Veselin Gaeta

I am not a powerlifter nor am I a bodybuilder. I just want to be big and strong.
Quote:
[Today 05:50 PM] BendtheBar: Write that quote down
[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
Make gains, not excuses.
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Old 06-05-2013, 10:31 AM   #678
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Really strong bench Josh!
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Old 06-05-2013, 10:38 AM   #679
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Awesome vid man, I was rooting for you to get those reps. Can I ask what got you to these bench numbers?
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Old 06-05-2013, 11:06 AM   #680
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Originally Posted by KD5NFW View Post
Really strong bench Josh!
Thanks KD!
Quote:
Originally Posted by fenrisulfr View Post
Awesome vid man, I was rooting for you to get those reps. Can I ask what got you to these bench numbers?
Thanks fen! I don't really know for sure. I don't do anything with bench that I don't do with other lifts. Consistency, progression, food. I guess I'm just built for it.
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Zdravko Veselin Gaeta

I am not a powerlifter nor am I a bodybuilder. I just want to be big and strong.
Quote:
[Today 05:50 PM] BendtheBar: Write that quote down
[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
Make gains, not excuses.
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